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Kin 163 > Chapter 6 Nutrition > Flashcards

Chapter 6 Nutrition Flashcards

1
Q

What is a protein

What does it contain

A

A chain of amino acids

Contains carbon, hydrogen, oxygen and nitrogen

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2
Q

What bond is between amino acids

A

Peptide

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3
Q

Polypeptide contains how many amino acids

A

50 - 100

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4
Q

Proteins contain how many amino acids

A

More than 100

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5
Q

What are the two types of amino acids

A

Essential

Nonessential

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6
Q

How many esstential amino acids are there

What are esstential amino acids

A

9

Must be obtained from foods in diet since they are not produced by the body

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7
Q

How many non essential amino acids are there

What are non essential amino acids

A

11

May be formed in the body

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8
Q

What are complete proteins

Where are they found

What do they contain

A

Contain adequate amounts of all 9 essential AA

Animal foods

Contain hgher concentration of protein

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9
Q

What are incomplete proteins

Where are they found

What do they contain

A 
Limiting AA - a deficiency of one or more essential AA
Usually Legumes (methionine) or Grains (lysine)

Found in plant foods

Contains a smaller concentration of protein

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10
Q

What are common foods that are good sources of protein

High

Lower

A

High:
Meat and meat substitutes
Dairy

Lower:
Grain
Vetetable
Fruit
Fat
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11
Q

What has the highest protein content and which has the lowest

A

Peanuts roasted and mac and cheese

Vegetables and fruit

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12
Q

Humans need enough protein to provide

A

Adequate amounts of nitrogen and essential amino acids

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13
Q

What is the RDA of protein based off

A

Age and body weight

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14
Q

What is the AMDR of protein based on

A

Percentage of daily energy/calorie intake

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15
Q

What happens to protein requirements as we age

A

Decreases

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16
Q

What is the amount of protein needed per pound of body weight

What is the amount for per kg of body weight

A
  1. 36

0. 8

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17
Q

What is the AMDR range for protein

A

10 - 35% of daily energy intake

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18
Q

Example calculation for of protein RDA

A

135 lb female

60 x 0.36

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19
Q

What are the protein functions in the human body

A 
Structural
Transport
Enzyme
Hormone and neurotransmitter
Immune
Acid base balance
Fluid balance
Energy
Movement
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20
Q

What is the structural function

A

Form vital cells in body such as muscle proteins

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21
Q

What is the transport function

A

Transport substances in blood such as lipoproteins

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22
Q

What is the enzyme function

A

Forms enzymes to regulate physiological processes

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23
Q

What is the hormone and neurotransmitter function

A

Form various hormones such as insulin and neurotransmitters such as serotonin

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24
Q

What is the immune function

A

Form antibodies

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25
Q

What is the acid base balance function

A

Buffer acid and alkaline substances in blood

Maintain pH

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26
Q

What is fluid balance function

A

Exert osmotic pressure to maintain optimal fluid balance

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27
Q

What is the energy function

A

Provide source of energy to krebs cycle

Excess protein converted to glucose or fat

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28
Q

Strength type athletes require

A

Additional protein to help support or promote increases in muscle tissue

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29
Q

Endurance type athletes need (the most)

What does protein do

A

To recognise that carbs is the main fuel

Protein needed to restore protein used for energy

Promote synthesis of oxidative enzymes and mitchondria

Help prevent sports anemia

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30
Q

What is the GENERAL amount of protein per kg of body weight for athletes

A
  1. 95 to 0.85 for young athletes

0. 8 kg for adult athletes

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31
Q

How much should athletes increase their protein RDA by

A

50 to 100%

Adults protein RDA increases to 1.2 to 1.6 in adult

1.7 to 1.9 in young

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32
Q

What other kind of athletes require more protein than others

A

Athletes in weight control sports

Female endurance athletes

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33
Q

We should consume protein with…

Before or after workouts

This is known as

A

Carbs

Both

Nutritent timing

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34
Q

Does protein before or after improve anabolic responses

A

No - very little difference

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35
Q

Should the protein source include all 9 esstentials

What is the recommended per kg of body weight

A

YES

0.1g

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36
Q

What does consuming carbs with protein after exercise do

A

Enhance the anabolic effects and increase insulin

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37
Q

What should the ratio be between carbs and protein

A

3:1

Or

4:1

(Carbs : Protein)

38
Q

What type of athletes need more protein intake

A

ALL NEED MORE

Strength trained maintainence and endurance the least

Weight restricted the most

39
Q

What are the 3 most popular sport supplements

A

Protein
Amino acids
Creatine

40
Q

What is the cheapest per gram of protein

most expensive

A

Powdered milk

Whey protein

41
Q

High protein diets improve strength

A

No but help to increase lean body mass

42
Q

What does consuming protein after exercise do

A

Enhances muscle repair

43
Q

Glucosamine comes from

chondroitin comes from

A

Shellfish

Cattle cartilage

44
Q

What does glucosamine do

A

Helps form the structural basis of cartilage

Known as proteoglycans

45
Q

What does chondroitin do

A

Helps provide resiliency

46
Q

What do glucosamine and chondroitin both help to do

A

Prevent joint pain associated with exercise training

47
Q

Glucosamine and chondroitin research involves

A

Mainly older arthritic individuals

Show reduced joint pain and improved mobility

Provided relief to individuals with moderate to severe knee pain

48
Q

Does research in glucosamine and chondroitin show benefits to younger physically active males

A

Not really

49
Q

What is the most effect form of glucosamine

What about chondroitin

A

Glucosamine sulfate

None were effective

50
Q

What are glucosamine and chondroitin precautions

A

Considered safe

Can cause bloating and diarrhea

Can cause problems for blood glucose control

51
Q

What is the recommended dose for glucosamine

What about chondroitin

A

1500mg

1200mg

both for 2-4 months

52
Q

Where is creatine found

A

Naturally in animal foods -higher in meats

Can be synthesised by the liver and kidney

53
Q

When was creatine discovered

when was it synthesised

A

1927

1990

54
Q

What is the theory behind creatine

A

May Increase muscle levels of PCr

May Increase performance in VERY HIGH INTENSITY EXERCISE

May Enhance performance in prolonged endurance events which incorporate short springs

May enhance interval training

55
Q

What is the recommended protocol for creatine

A

Loading phase
Fast = 20-30g per day for 5-7 days

Slow = 3g per day for 30 days

Maintenance phase
2-5g per day

56
Q

What type of exercise activities are improved from creatine supplementation

A

Very high intensity exercise

57
Q

What are the safety features of creatine

A

No increased health risks on kidney and liver function

Safe at 5g per day
Some supplement may contain contaminants

58
Q

Negative symptoms of creatine

A

Those with kidney or liver disease may be at risk

Gastrointestinal distress - nausea, vomiting and diarrhea

Dehydration - problem when exercising in heat

Muscle cramp

Muscle tears

59
Q

What conditions may creatine increase strength

A

Muscular dystrophy

Patients with heart disease

Injury to the spinal cord

60
Q

What does creatine help to facilitate rehabilitation

A

From musculoskeletal injury

61
Q

What does creatine help to reduce regarding muscle

A

Reduce loss of muscle mass with aging

62
Q

What is a worldwide problem with regards to deficiency in protein

What causes it

A

Protein calorie malnutrition

Political and economic problems
Impaired immune functions

63
Q

Who is prone to protein deficiency

What may it cause

A

The elderly

Impair immune functions

Increase infections

Hamper optimal bone development

64
Q

Who else may be prone to protein deficiency

Why

A

Young athletes in weight control sports

Reduction in diet reduces protein intake and leads to loss of muscle mass and hemoglobin

65
Q

What may occur due to excessive protein intake

A

Allergic reactions in some individuals

High intake poses no real health risks in MOST PEOPLE

66
Q

What are some negative health risks of excessive protein intake

What are the positives

A

Negative

Cardiovascular disease and cancer - not directly from protein but more with meats and saturated fats

Positives
High protein diets help promote weight loss

Soy protein natural and has beneficial health effects

67
Q

What does the liver do

What does the kidney do

A

Processes ammonia

Execrete urea and ketones which are formed from high protein

68
Q

Overall, does high protein diets have a adverse effect on normal healthy functioning people

A

NO

69
Q

Which individuals should caution their protein intake

A

Chronic kidney or liver disease

Diabetics

Individuals prone to kidney stones

70
Q

How many excessive protein intake effect bones and joint health

A

Increase urine acidity and therefore may increase calcium exercretion

1mg of calcium lost for every increase in 1 g of protein

A diet low in calcium and high in protein may promote bone loss

71
Q

It is important to have adequate levels of both…

A

Calcium and protein for bone formation

72
Q

What else could the excretion of urea and ketones lead to

A

Heat illnesses

Excessive fluid loss and dehydration

73
Q

A high protein diet can increase resting…

A

Energy expenditure

74
Q

What are the two effects of protein that affect temp regulation

A

Fluid loss

Increase in resting energy expenditure

75
Q

There has been NO _____ established for AAs

A

UL

Upper limit

76
Q

The NAS cautions people about AA

A

Not to have more of a specific AA than we normally get from food

77
Q

What are Free AA

A

Manufactured to serve as drugs or dietary supplements

78
Q

What may happen as a result of excessive AA consumption

A

Interfere with absorption of other AA

Cause gastrointestinal distress

79
Q

Where should we obtain our AAs from

A

FOOD

80
Q

What is tryptophan

A

Essential amino acid that helps produce serotonin

81
Q

Is creatine a amino acid

A

NO

82
Q

What is better than AMDR

A

RDA

83
Q

The younger you are

The more you weigh

A

the more protein you need for growth

the more protein you need

84
Q

Why do weight restricted athletes need a lot of protein

A

Low caloric intake

Start to burn muscle for energy

Need protein to maintain muscle

85
Q

Insulin is a ….

It cant be

A

Protein

digested

86
Q

What does serotinin do

A

Makes you feel good

87
Q

What are the 3 supplements that actually work

A

Glucosamine
Chondroitin
Creatine

88
Q

What makes protein different from carbs and fat

A

Nitrogen

89
Q

What is the protein RDA

A
  1. 36 grams/pound

0. 8 grams/KG

90
Q

What are the 3 most effective protein ergogenics

A

Glucosamine
Chondroitin
Creatine

91
Q

What has the most protein and least protein

A

Avalanche power drink
Turkey breast

Least:
Eggs
Powdered milk

Kin 163 (17 decks)

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